new thread
... I have finally compiled my notes taken from the now out-of-print book by Ed Spielman. I have embellished them with some photos and published them as a PDF file, which you can access via the link, below.
Joseph L. Greenstein (a.k.a., the Mighty Atom) was not only a long-haired man, but also one of the greatest old-world strongmen of all time, and an amazing student and example of limitless human potential.
Enjoy!
--Val
Excerpts and Notes on The Mighty Atom
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He was amazing, someone I would have liked to have met. (I met Jack LaLane in person ca. 1973.
Scott
That is fantastic! Jack was undoubtedly one of the most impressive and dedicated fitness pioneers who ever lived. His "birthday feats" were amazing!
--Val
A very interesting read, Val, thank you so much for sharing it here!
Amazing how some of the very same nutrition and exercise advise from his era is exactly what you still hear most highly recommended today as well -- staying away from processed foods (white sugar, white flour, junk foods, etc.), eating a lot of fresh fruits & vegetables, lean meat (and not all that much animal protein, but closer to a vegetarian diet being better for you).... all of this, plus the Mighty Atom's physical fitness regimen, truly an impressive story!!
When my sister-in-law treated me to go with her to that health spa and weight loss center (AKA "the fat farm" - LOL) in South Carolina 2 years ago, many of the very same mantras and philosophical approach to losing weight and regaining physical strength were what they taught as well.
For example: Hilton Head Health (the name of the fat farm in SC) had a saying that was meant for continued guidance even after we left, as a means of helping people to make wiser, healthier eating choices, "Unwise / Better / Best!" More specifically, an "Unwise" food choice would be a cheeseburger with fries and a big tall milkshake. A "Better" food choice would be if I'm still craving that damn burger, to do so but bulk it up with more veggies (lettuce, tomato, raw onions, etc.), and maybe skip the cheese and/or the fries -- and if possible, a tall glass of water instead of that fattening sugar-loaded milkshake... To choose the "Best" category would be to choose something all together different that's on the restaurant menu -- a fire-grilled chicken breast sandwich with whole grain bread and roasted vegs., with a hearty salad on the side.
I'm a good example of someone who currently seems unable to focus on eating from the "Best" category of food choices, even though deep down in my heart I wish I could; but I do regularly succeed at making "Better" choices, avoiding as much as possible eating from the "Unwise" category.
As far as exercise goes, thank goodness I still enjoy going out and doing various partner dances -- otherwise, I'd be even bigger and fatter than I already am!
To quote a back-handed compliment I got after doing an impromptu Swing dance exhibition a few years ago with one of my dance partners, "You are the most graceful overweight man I've ever seen!" Gee, thanks, i WISH that "compliment" did not include the overweight statement; but at least I can still get on the dance floor and shake my tush like the skinny folks do!
- Ken
I enjoyed reading your post, Ken. It’s good that you’re most often selecting food choices from at least that middle ground.
Our brains are geared to pursue what they perceive to be the most pleasurable outcome. It’s so easy for that to be the food choices we’re used to. I gradually put on weight until I felt in 2010 that I wanted to do something about it. I know that if I simply tried to “white knuckle” it, I might have lost some weight but would unlikely have been able to keep it off long term. I had to find something that resonated with me and brought me more pleasure than my former habits. The good thing about habits is that while they can be hard to break, once a new pattern is established, that too can become locked in. I know that if I felt deprived, whatever gains I might have made just wouldn’t last.
May I suggest checking out the paleo diet? I eased into it but then when I started noticing results both from having lost weight AND feeling more energetic, it was quite easy to keep going. I didn’t really cut portions much but rather just what I ate and didn’t feel hungry or deprived. Combine that with some exercise and the weight just melted off and stayed off.
I’ve been able to modify things more as I’ve increased my exercise so my food choices are more varied now. If I notice things creeping up though, reverting to fairly strict paleo gets me right back quickly.
Jason
Jason, I really admire your ability to control your eating/exercise habits so well. Very cool I say!
Ted
Thanks Ted! It's well worth it IMO.
Absolutely my friend!
Ted
Hi Jason,
Thanks for the comments and feedback -- and yes, although I had heard of the Paleo diet, I didn't honestly know too much about the details; so I looked it up online and read three different websites on the topic.
Back when I was in my early 30s I had gained some weight in the latter half of my 6-year marriage to Laurie. A friend of ours turned us on to the book "Fit for Life", written by a husband & wife team (he was a doctor, she was a cook and nutritionist) -- the good news being that I lost quite a lot of weight back then, including kept it off during the 3 years that followed. In fact, it was definitely one of the happiest times in my life after I moved back to Calif after separation & divorce (through no fault of my ex-wife's), renting an apartment right across from SF's Ocean Beach and going out dancing every night keeping me amazingly slim and in great shape for at least 3 years!
The "Fit for Life" approach is more about food combinations and timing; but also of course making healthy eating choices. For example: they encourage eating ONLY fresh fruit and/or fresh-squeezed fruit juices in the morning, much as our caveman ancestors used to probably do (because reaching for a fresh ripe fruit was probably the easiest thing to wake up to, before making the greater effort of hunting or gathering more food later in the day).
"Fit for Life" also is all about AVOIDING bad food combinations -- eating a starch and heavy meat at the same timing, for example. Apparently even early-day Henry Ford knew the secret of getting the most out of his workers was to only give his employees EITHER a starch plus vegetables OR a meat protein plus lots of vegs. -- that way they'd have more energy and not have that awful sleepy "lull"mid-afternoon.
My problem is several factors that currently make it more difficult for me to concentrate on pretty much ANY diet right now: !) I cook for a living now, instead of do gardening and landscaping work (and ask any cook how difficult it is to stick to ANY diet...); 2) I'm older and have less energy & drive than I used to have; 3) I no longer live across from the beach (which used to help keep my inspiration up), but instead live in a small apartment in the inner city of SF...
"Excuses, excuses", I know! But it is truly amazing how much I was 100% exercise and health fanatic when I was younger; but after having the "rug pulled out from underneath me" several times (in several different ways) over the years, I currently don't seem to have it in me to do anything other than modest little attempts to at least NOT gain MORE weight... [sigh] Currently, at least my Dr. says that my weight is going in the right direction instead of in the wrong one.
I can always hope that I'll eventually do much better, though... At least I have the knowledge and awareness of what is good for me VS what isn't -- it's just a matter of putting that knowledge into more focussed daily practice!
- Ken
I can totally relate to being overweight. A few years ago I had a very sedentary lifestyle and ate tons of junk food. I'm 6'1". My weight hovered around 13.5 stone (85 kg / 189 lbs) and I had a massive 34" waist! I had low energy and low self-esteem.
I decided to change my whole image and lifestyle. In tandem with growing my hair long, I also decided to lose weight.
I've never dieted. Although I eat slightly less junk food than I did, I still eat lots of it. The trick for me was exercise. I have absolutely no desire to be muscular and I hate gyms with a passion but I'm lucky in that I have a high metabolism. I've got into the habit of walking everywhere. I love walking and I usually walk really fast - fast enough to build up a sweat after the first couple of miles. That's all it took for me. The weight just dropped off and in only a few weeks I was back to around 12 stone (76 kg / 168 lbs) and a 28" waist. My whole mentality changed: I felt far more energetic and far more confident.
So basically, for me at least, it was exercise more than diet that made the big difference. No matter what or how much I ate (within reason of course!), so long as I burnt as many calories as I ate my weight did not increase and if I burnt more calories than I ate I lost weight.
1) Yeah, I bet cooking gives all sorts of temptation! But diet ain't the only way to lose weight.
2) I think "energy & drive" is partly a mindset. I know a guy who is 65 but he is slim and energetic. He said he used to be overweight and slow but he changed his life around. He said it was just a matter of getting out of bad habits and getting into good ones.
3) You don't need to swim. Walking is one of the best exercises there is - and walking around an inner city (admiring architecture, people watching, whatever) can be far more interesting than walking next to just an expanse of sand and sea. And if you get into the habit of walking FAST - building up a sweat - the exercise is amazing!
Damon
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Nope! I just checked my old jeans. They were a 36" waist and I remember buying some that even had a 38" waist coz I liked them loose in those days. Whoa! Times have definitely changed!
Damon
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I found myself poring over others' success stories as I was losing weight/getting fit. In fact, it was a facebook friend who is 10 years older than me who really served as my initial inspiration.
There's something about seeing results from someone I knew that I found really motivating.
Great idea, Jason. I'd love to post before & after pics. Although I looked awful a few years ago, I'm proud of what I achieved. But there is a problem ...
1) I was so uninterested in my appearance and my self-esteem was so low when I was overweight about four years ago that I avoided photos like the plague. So there would be very few of them to begin with.
2) The only photos I kept at all were of course the most flattering ones. I deleted any that showed my overweight body - so most of those showing anything below my neck. So the few photos that may survive would be pretty useless as 'before' photos anyway.
3) The only photos that may survive from that period will be on my old computer and that is locked away in inaccessible storage - even supposing it still works. Pretty much ALL my possessions must remain in storage until I can find the money for a place of my own, pay the storage fees and then pay to have my things moved to my new place. My life is in a weird limbo until then.
Are those pics of you or your friend? They are truly amazing - and yeah, they would have been very motivating for me when I was overweight.
Damon
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Ah, I see how getting a "before" would be difficult. Perhaps one of your friends took one of you that you haven't discovered yet.
Yep, that's me! LOL, you didn't recognize me..?!
Friends??? I hardly had any then! I was almost a total recluse - sat in front of a computer all day and all night. I didn't go out. I'd totally forgotten how to have REAL fun - meet REAL people face-to-face and live a REAL life.
That's why I finally gave myself a swift kick up the backside. You only have one life and it's way too short. Nowadays I hardly ever have a night in and have more friends than I know what to do with. One extreme to another! But hey, I'm lovin' it! :)
Yeah, I thought it was you. That is seriously amazing, man! You defo look a lot healthier now! Nice one!
Damon
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Thanks! I definitely feel much, much better.
Found an ancient pic of me on my FB from five years ago. One of the few I didn't delete since the way I was sitting my right leg hides some of the excess flab around my middle.
I can't believe how boringly conventional I was then! Short back-and-sides, a Quiksilver t-shirt, baggy old chinos, wristwatch, old-fart sunglasses, khaki shoulder-bag ... WHAT WAS I THINKING??!!!
There was no way I could've fit into the skinny jeans I'm wearing on the right - let alone have the confidence to wear them.
So yeah, long hair was only a TINY PART of my transformation. It's hard to believe but under that conventional clone on the left was a born longhair just waiting to burst out. Now I'm far more confident, far more social and (apart from financial worries) a whole lot happier.
Damon
I don't think you were as fat as I was. I really cringe at some of the photos from my fat days.
Great job totally slimming down! It is amazing how much confidence can come from making such a transformation. I like to look at the old photos occasionally to keep me motivated to never want to go back there.
Hi Damon,
Wow! What a difference man! I thank you for posting this as it shows that we can make a difference in our own lives. I am happy to hear you have more confidence!
Ted
I went through much of what you describe in the 1970s, when I was in college. I began running, and my appearance and how I felt about myself and life in general had a major boost. I became very fit. By 1982 we had moved to San Francisco, and I ran the "Bay to Breakers" an eight mile race from the bay to the ocean. I ran three to five miles most days then.
I ran that race in 1983 again, and this time I had substantial knee and back pain. Having helped out at marathons (manning aid stations, etc.) I realized from seeing the front runners that some people have the build for long distance runners. They all are lanky and about the same "very average" height. I realized I had too bulky a bone structure to do that activity to excess. But my muscular legs were great for hiking.
I took up long distance walking. I walked seven miles each day commuting. On weekends I often walked more than twenty miles in a day. In 1998 over an 18 day period, I walked on back roads across New England and half of New York, a distance of about 300 miles. In 2004 in Yosemite I was running up steep granite slopes at 8000 feet elevation, while most people could hardly walk up them while gasping for air.
In the early 2000s, this was the photo of me on my web page:
In 2006, at the age of 59, I was broadsided by a rare inherited disease. My immune system attacked my muscles and my blood. I could not walk a block due to exhaustion. My usual weight was 175# and it dropped to 157#. Bones were sticking out of me all over. I looked like I had spent years in Dachau. For the next two years, all was touch and go. At the end of 2008 things had stabilized and my doctor confided in me that he had not expected that I would see the end of 2006. Another doctor told me that my years of hiking probably saved my life. He said I went through an ordeal that would have killed most people.
Since then, my disease has slowly subsided, and finally just this fall tests show it is about gone. However, I have been left a physical wreck. The most I can walk in a day is now five miles. My hands are still too weak to take the lids off of jars. Today, on my 67th birthday, I confront rebuilding my musculature all back. It was tough when I was about 30, and I can say as that task is beginning, it's much tougher when a man is 67. But quit? Hell no I won't!
Bill
Hi Bill,
As a dialysis patient with polycystic kidney disease I can appreciate what you've been through (I think). I am certainly glad you are doing well now and that you will not quit! I'm only 47 and people sometimes ask me how can I go through the dialysis etc. I just tell them that I have to go to stay alive. It never ceases to amaze me how we take our health for granted. I wish you Godspeed in getting back to your old self! Thanks for sharing!
Ted
Hang in there, Ted. Keep fighting. I did exercises and walks as much as I could during my darkest years. I wonder if I would have pulled out of it as well as I have, or at all, if I had not done those things. It's easy to fret when you see other people on the street doing better than you are, but remember that the ones who are doing worse are stuck at home or are six feet underground. Some days I'll be on a full subway car and I'm the only one with gray hair. Hey, I'm a survivor! I may walk slowly and with a damn limp, but I'm on the train!
Also, find opportunities to treat yourself. I always wanted to grow my beard out to terminal length, but I had never gotten around to it. Well, in 2006 I said, "It's now or never!" and I let 'er grow. And I grew a pretty darned good one!
Bill
Oh yes, Bill! I am definitely enjoying each and every day now! I don't worry about people having it better than me because I do know there are plenty who have it worse! And we are somewhat responsible for our own happiness I believe.
And I do treat myself more than I probably should! I have been making good progress on my stamp collection. Also, I have been having fun seeing what my hair is going to look like as it gets longer. As for beard growing, I shall leave that to more qualified guys like you! You have a superlative beard man! By the way, I love this pic of you! Nice smile! Please stay well friend!
Ted
I simply love the sheer attitude of both you guys! I hear so many people constantly moaning about minor things like having a bad cold, a cough or a headache. But you guys have REAL ailments and instead of moaning, you deal with it and fight. You guys are truly an inspiration and true survivors.
My hat's off to both of you!
Damon
Thanks, Damon, and I want to say it appears to me that you are on the right track with your own health and fitness choices. They say living a fit life can add a few years to your life, and in my case, I have a number: "at least 7". Damn right, it was worth it. If I had not survived for those seven years:
Bill
Thank God you are here and made it through everything Bill! Please be well my friend! My hat's off to you too!
Ted
Hi Damon,
Thanks a bunch for your very kind words my friend! I must tell you that we have to do what's best for us. I love life and refuse to pity myself or accept pity from others. If I don't make myself happy and content nobody will! I believe a positive attitude can be contagious also. This board and its members inspire me everyday to have fun growing my hair. I am thankful for this board being here. And I must tell you that I get a kick out of you too Damon! I like how you dress and have your own style! Too cool man! Thanks again for the very nice comments!
Ted
Thanks, Ted. :)
Damon
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Ted,
I really admire your positive attitude despite the health challenges you face. It's something I'm working on improving in my own life. When I get sick, I tend to get really depressed.
You've mentioned before that you're on a waiting list for a kidney. Do you expect to gain your full health back once the transplant is completed? It's my hope that you will, or at least much better health!
May I ask, did your kidney problems just suddenly happen or was it a slow onset as you gradually noticed your health declining?
Jason
Thanks much for your care and concern my friend! Please do not get depressed! Just try to concentrate on the things in your life that make you the happiest!
Yes, I have been on the waiting list for a kidney about a year now. I should gain my full health upon receiving a healthy kidney transplant. My kidney failure is my only ailment. I do appreciate your kind words here my friend! I don't smoke or drink. I try to eat a healthy diet. My lab numbers are always spot on.
I inherited the disease from my Father. He was on dialysis for many years and had 2 kidney transplants. However, he smoked quite a bit and generally didn't take care of himself. He lived to the ripe old age of 59.
With my disease, the cysts build up in the kidneys eventually taking over the kidney. So when I was born, the disease was already progressing. I didn't notice pain or anything until I was 44 years old. I should have had an ultrasound done much earlier in life. Still wouldn't have been able to really slow the progression of the disease. The only cure for my disease is a transplant. Dialysis 3 times a week 4 hours a session is vital to my survival. Life is still good though! Always will be!
Ted
Hi Ted,
I just finished commenting to Bill and have to say your statement is also a testament of your will to live and to lead as normal a life as possible.Most people take good health for granted which is very apparent when your out and about looking at the masses.It's a shame that many of the younger people don't realize how important being healthy is and take care of themselves from early on.That's what I started doing in my mid 20s and I feel it has paid off.Anyway my best to you and hoping you get that transplant as soon as possible so you can lead a more normal life my friend.Cheers.
Mârk
You have my respect, Bill, for your tenacious attitude and refusal to give into your illness. I knew at the time that you were going through a rough stretch but didn't realize that it last for two full years.
I agree there's little doubt that your fitness going in helped you overcome this awful disease. It's inspiring to hear of your determination to rebuild your strength. Hopefully you'll be out hiking those long distances soon!
Jason
Hi Bill,
First of all congratulations on your 67th birthday and also for you sheer determination to beat a disease that likely would have taken others who might not have had your will to live.I recall one of my past visits,September 2012,where you were still not up to par especially evident when we took that walk out onto Baker Beach near the Golden Gate.Obviously you were much improved when we met on your Lincoln Highway road trip out east by me.I agree that maintaining fitness is a must.I've mainly kept myself in shape working out at gyms since the mid 1980s and try to do bike rides when I can fit them in.Also I like walking/ hiking myself just because its great being outdoors when its nice out.I credit my exercise for my current good health and hopefully it stays that way.I have no idea how I'd be if I never exercised over that past decades.
As always you have a great outlook on life and its so cool visiting with you when I'm out west.Look forward to many future visits my friend.Cheers
Mârk
We joke with Ken about his stocky build, but thank God for him when we got half a mile from the car and I could not get back. Yes, 2012 was a tough year. We did quite a bit of traveling in 2011, and then in 2012 I felt things were really going downhill. With a lot of determination and a good amount of prayer, things began to turn around about New Year's. We could get back on the road again.
I remember then, which was in early July, that I was up to being able to walk two miles in a day. That was the criteria I had set with Larry before we could make that trip. Now I'm up to five miles a day, my lab results have improved, and my doctors have been cutting back my meds. A side effect of cutting back the meds has been that I get a lot of muscle and joint pain, though, so on some days I have the energy to walk five miles, but damn, it hurts too much. One just has to go with the flow. If a branch doesn't bend in the wind, the wind will break it.
Oh, one good result of reducing the meds is I'm getting more hair growth. Out of sight, man!
We always look forward to seeing you. Keep coming to San Francisco, and be sure to wear henna in your hair!
Bill
I do stay far away from fruit and vegetables.
That is for several reasons:
1. the price of produce has gone through the roof in recent
months. This is due to human food competing with Ethanol.
2. I get terrified of eating fruits and vegetables. When
you hear of contaminated food it's mostly fruits
and vegetables. (Think about it, you've workers
picking the fruits and vegetables, they have no bathroom
facilities, etc., no wonder why you have this bad fruits and
vegetables around.) Ever notice how the food that gives you
E. Coli are the foods that are good for you, the salads, fruits, vegetables, but never the food that is bad for you?
3. And then there is the whole Pink Slime issue. The thought of that in my food scares me.
I would also mention that a number of folks are now classifying
sugar as a poison.
I would also mention that often the food item you'd think
was good for you turns out to be a bad choice (2,000+
calories, etc.)
So are you telling me that you eat NO fruits/vegetables whatsoever? I refuse to let those things keep me from eating a well balanced diet. Possibly pink slime and these other issues were not around when this book was written?
Ted
Between prices that have skyrocketed recently and the whole
e-coli mess I eat no fruits or vegetables. I don't trust that
they are safe to eat and the prices are out of this world. Several years ago I used to eat fruit and vegetables until
the prices in many instances doubled or even tripled. I could not
justify spending that much money.
It comes down to simple economics: after the other expenses of the day fruits and vegetables are a luxury item.
Not a luxury item for me. Skipping fruit and vegetables is not an option for me. I MUST eat them.
A few years ago I suffered from IBS. My doctor could not understand what was causing it and prescribed different drugs and medicines to no avail. It was extremely painful and after one episode when I was literally curled up in pain on the bathroom floor I was taken to an emergency ward in hospital (by then I had jaundice and would have died without treatment). The hospital doctor immediately asked the obvious question my own doctor should have asked: was I eating plenty of fruit and vegetables? I gave a negative reply and the hospital doctor just shook his head in disbelief at my stupidity, as if to say "well, what do you expect then, you dimwit?!!".
From then on, I got into the habit of always including both fruit and vegetables in my daily diet. I've never experienced IBS since. But if I skip them (especially fruit) for a couple of days, I start to feel slightly ill - and yeah, I know what's causing it so I grab an apple, banana, whatever. I know that if I didn't eat them, the IBS would return.
Everyone is different of course but I am utterly amazed that you avoid fruit and vegetables. Fear of contamination is a tiny minor issue. Good health is not a "luxury item". No matter what the cost, health trumps economics every time.
A few benefits of fruit and vegetables
Damon
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This is good stuff to know Damon! I also believe fruits and vegetables are not a luxury. I am so happy to hear you found out the cause of the IBS! Please stay well my friend!
Ted
Yup, in my case it was soooo simple! I felt like a total idiot when the hospital doctor asked if I was eating plenty of fruit and vegetables. D'oh! I said I eat cereal and so that was roughage but he explained that cereal was not enough. The human body needs a lot more roughage than that. Plus I was missing all the vitamins and minerals that fruit and vegetables provide.
So yeah, I MUST eat fruit and vegetables in order to live. Plus the decision to grow my hair long was an added incentive. I wanted long and HEALTHY hair. Hair saps vitamins, minerals and other nutrients. So it was absolutely vital that I was not only providing enough of them for my body itself but also for my hair.
a healthy diet is vital for healthy hair
Damon
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I agree fruits and vegetables are essential, the fact remains
though that the cost of produce went through the roof and is
still very high. When you buy produce you're competing against the energy industry. That means the price will never come down.
And after all the other costs of living day to day that means
fruits and produce are a luxury I can't afford. I check out prices
in the produce section and want to ask "you're jokiing right?"
Ultimately it comes down to simple economics.
Since nobody has asked the obvious question, I will.
What exactly do you live on? In the way of food that is.
Pasta, chicken, cereal, etc.
It's awful that the cost of fruit is so high in your area. When I was a kid we used to vacation in your region (mostly round Lake Champlain but also Lake George and I remember Albany vaguely) and I recall loads of orchards. It must be frustrating to be surrounded by so much fruit but the cost is so high in the stores.
Fruit and veg is cheap here in the UK. And it's even FREE if you wanna go picking blackberries in the fields and hedgerows during the autumn. I love 'em! We'd go picking loads of them and my mum would make them into yummy pies and jam.
Of bought fruit, bananas are my favourite but apples and pears are cool too. Also bags of satsumas and mandarins. They're all really cheap in the stores here. I love grapes, strawberries and raspberries too; they're a bit more expensive but well worth it for a treat. I also buy a big bag of sultanas to sprinkle on my cereal (so much cheaper to sprinkle it on yourself than buying stuff like Raisin Bran!). I'm so used to doing that now that cereal seems really bland without them.
And if you have a backyard, another option is to grow your own vegetables. After all, that's what our ancestors did! Loads of people grow their own lettuces, cabbages, tomatoes and other stuff. And rhubarb is easy (love rhubarb crumble!!!). Plus if you got room, maybe an apple or pear tree? And a few berry bushes?
Come on, LHIA! We've all got so used to BUYING stuff, we've forgotten that we can make our own. Forget relying on corporations for your lifestyle. Do what our ancestors did. If you've got a backyard (or a friendly neighbour has), you've got no excuse. Just set a corner aside for some healthy eating options. ;)
Don't let big corporations dictate your life. Good health is far too precious to risk!
Damon
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Tried growing stuff years ago, too many animals got into the garden. And no fencing didn't keep them out.
[We have lots of rabbits, deer, wild turkeys, etc. in our area.]
I do have to agree with you on the prices of produce. It is a shame. I have noticed the calorie loaded processed foods are cheaper than the wholesome foods we should be eating. Truly a an unfortunate situation.
Ted
Thanks for that, Val. An excellent read. Some really good anecdotes there and his diet suggestion makes perfect sense.
Damon
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